Gym Jones Fight Ready
Gym Jones
Combat Sports, Tactical, Tactical / Military, Functional Fitness, Functional Training, General FitnessThis team is for the Combat Athlete that lives in each and every one of us. Our mission is to cultivate warrior spirit through movement. We believe that you are a fighter the day you DECIDE to become one, and that TODAY could be that day If you accept the challenge of joining this team. Coach Buck Grant is a former professional mixed martial artist, a Master Instructor of Muay Thai, BJJ Black Belt and Combatives Instructor for The Department of Defense. He has nearly 3 decades of experience as both a fight coach and strength and conditioning coach for professional combat sports athletes at the UFC, WEC and Bellator level, and is excited to help you prepare for every fight life has in store for you.
Warm Up I
A
10 Min Bike,Row, Ski-Erg or Jog 10 Dislocates 10 Walking Lunges 10 Push- Press 10 Overhead Squats
Kettlebell Complex
B
10 Min Turkish Get-Up 1 Left, 1 Right Alt Start Light and Progress as needed.
Kettlebell Carry Circuit
C
45 Seconds of Work, 60 Seconds of Rest. KB Offset Carries (45 work, 60 rest, switch sides.) Single Arm Over Head Lunge (45 work, 60 rest, switch sides.) Suitcase Carry (45 work, 60 rest, switch sides.) 4 Rounds
D
Banded Hamstring Curl
4 x 25
Recovery
E
Cool Down
Foam Roll and light stretch
Warm Up I
A
5 minute light jog 10 Knees to Chest 10 Heels to Hip 10 Pendulum Swings Forward and Back 10 Pendulum Swings Side to Side 3 Rounds
B
Cardio
1 x 30:00
C1
Banded Tricep Pushdown
4 x 25
C2
Seated Banded Row
4 x 25
D1
Bridge to Plank
4 x 0:30
D2
Rest
4 x 0:30
Recovery
E
Cool Down
Foam Roll and light stretch
Warm Up I
A
10 minute bike/row/erg
B
Burgener Warmup
C1
Banded Deadlift
6 x 3
C2
Max Effort Broad Jump
6 x 3
C3
Rest
6 x 1:00
D1
Back Squat
6 x 2
D2
Sprint
6 x 100
D3
Rest
6 x 1:00
10 Min AMRAP
E
10 min AMRAP: 5 Pull-ups 10 Push-Ups 10 Cal Assault Bike
Warm Up I
A
10 Min Bike/Erg/ Row 10 Figure 8 Dislocates 10 Air Squats 10 Overhead Squats 10 Good Mornings
15 Minute Rowing Circuit
B
15 second Sprint + 45 Second Moderate Pace (Conversational Pace) x 15 rounds
15 Minute Running Circuit
C
30 Second Jog 30 Second Side Shuffle Left 30 Second Side Shuffle Right 30 Second Backwards Jog Repeat for 15 minutes
10 Minute AMRAP
D
50 meters Bear Crawl / Sit-out 50 meters Hip Escape
E1
Jab Cross Sit Up
4 x 25
E2
Band Goodmorning
4 x 25
Recovery
F
Cool Down
Foam Roll and stretch
Warm Up I
A
10 minute bike/erg/row
KB Circuit
B
1 Turkish Get Up 2 Snatch 3 Press 4 Swing 1 Turkish Get Down (Switch Arms) 3 Rounds Per Arm
C1
Bent Over Row
5 x 5
C2
Medicine Ball Slam
5 x 5
C3
Rest
5 x 1:00
D1
Explosive Push-Up
8 x 10
D2
Rest
8 x 0:40
E1
Reverse Hyperextension
5 x 15
E2
Strict Lower Hanging Leg Lifts
5 x 15
Cool Down
F
Foam roll and light stretch
Warm Up I
A
10 Min Bike,Row, Ski-Erg or Jog 5 X Forward and Back Bear Crawl 10 Shoulder Dislocates (PVC or Bar) 10 Air Squats 10 Good Mornings 3 Rounds
Deadlift - Work to 95% 1RM
B
10X 35% T1RM (Theoretical 1 Rep Max) 2X 75-80% T1RM 1X 85-87% T1RM 1X 93-95% T1RM
C
Deadlift
5 x 1
Bench Press
D
10X 35% T1RM (Theoretical 1 Rep Max) 2X 75-80% T1RM 1X 85-87% T1RM 1X 93-95% T1RM
E
Bench Press
5 x 1
F
Bent Over Row
3 x 10
G
Banded Core Rotation
3 x 10
Cool down
H
Foam roll and light stretch
Buck Grant
Buck is a former professional mixed martial artist, a Master Instructor of Muay Thai, BJJ Black Belt, Combatives Instructor for The Department of Defense, and Gym Jones Level 2 Coach. Coach Grant has nearly 3 decades of experience as both a fight coach and strength and conditioning coach for professional combat sports athletes at the UFC, WEC and Bellator level.
Matt Owen
Gym Jones Fully Certified Instructor
Start the fight today! Buck and a team of dedicated athletes are waiting to cheer you on.
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Gym Jones Fight Ready
Gym Jones Fight Ready
Gym Jones Fight Ready
